30 Seconds SummaryLosing weight and getting stronger
- It's a myth that you can't lose weight and get stronger at the same time; while muscle hypertrophy may be minimal, strength gains can still occur.
- Neuromuscular efficiency is a key element in gaining strength, involving aspects like firing rate and muscle coordination, which can still be improved even during weight loss.
- To increase strength while losing weight, practice lifting heavy weights (75%+ of max) with low reps (less than 5), frequently (4+ times per week), without going close to failure.
- Maintaining a high frequency in training sessions is crucial, treating strength exercises as skill practice to enhance neural efficiency.
- Muscle mass won't significantly decrease during weight loss as long as protein intake is sufficient, allowing for even greater muscle building post-weight loss due to increased strength.
- The strategy of gaining strength while losing weight generally applies more to those cutting from over 15% body fat to around 10-12%, rather than those who are already lean.
Stronger By Science
Greg Nuckols
